by Elizabeth Casey
Our distant ancestors might have enjoyed the natural sweetness of ripe fruit if they were lucky enough to find it. But we don’t have to work so hard to satisfy a sweet tooth. In fact, some form of sugar can be found on almost every aisle of the supermarket, which now adds up to around 150 pounds of sugar for the average American each year.
But many experts say that this modern day luxury is the recipe for disease. So, why not just nix the sweet stuff altogether? Outside of the task of navigating food labels, it’s not much of a problem for some. But others may have more of a challenge as a growing number of experts believe that sugar can also be addictive.
Connie Bennett, author of Sugar Shock (Penguin Group, 2007), radio host, and certified holistic health counselor, just celebrated ten years of “sugar sobriety.” She previously worked as a journalist in Los Angeles and found herself surviving deadlines with refined carbohydrates, chocolate, licorice, and hard candies. But her health began to suffer along with her moods. In fact, Bennett says that she had a laundry list of seemingly unrelated symptoms including insomnia, anxiety, and digestive problems. Then, following a visit to an integrative physician who diagnosed her with hypoglycemia, she licked her sugar habit and spent five years researching its effects on the body.
the bitter truth
Stephen Sinatra, MD, author, cardiologist, nutritionist, and anti-aging specialist was the medical consultant for the book Sugar Shock. He says that research now supports the theory that too much sugar not only prematurely ages the skin, causes tooth decay and obesity but helps set the stage for diseases such as Alzheimer’s, type 2 diabetes, heart disease, some cancers – and, of course, the newly emerging metabolic syndrome. Primarily, he explains that the over-consumption of sugar creates low-grade inflammation in the body, which can wreak havoc over time. In fact, Sinatra says that researchers are now discovering that it is inflammation and not cholesterol that may be the primary driver in heart disease, which could explain why people with diabetes are at higher risk for a heart attack.
Richard Johnson, author of The Sugar Fix (Rodale, 2008) and researcher at The University of Florida, says that our taste for sugar is actually a built in survival tool, which can be useful in situations of starvation or dehydration. He adds that sugar plays a role in a healthy diet as it is found in small amounts in natural foods – with antioxidant and fiber-rich fruits having the highest concentration. But he believes that we are simply getting too much of a good thing – especially fructose.
Although fructose, the “sweetest sugar,” is lower on the glycemic index, found in natural foods, and once believed to be the safer option for people with diabetes, research reveals that too much of it may present a unique set of problems. Johnson says, “It is clear that our bodies were only designed for small amounts.” In fact, he recommends having no more than 25 – 35 grams a day. According to Johnson, fructose is metabolized differently in the body than other sugars and large doses have been shown to induce insulin resistance, raise triglycerides, and increase blood pressure. And recent studies, such as one led by nutritionist Peter J. Havel, PhD, at the University of California – Davis, reveal that fructose may even interfere with appetite hormones, which can lead to overeating. Of course, table sugar also contains some fructose and has been a staple in the American kitchen for hundreds of years. High-fructose corn syrup (HFCS), an inexpensive sweetener, is now found in most processed foods, sodas, and fruit juices – so our diets are now loaded.
a not so sweet addiction
So, what is driving this search for sugar if we are not in danger of starvation or dehydration? Kathleen DesMaisons, PhD, author of Sugar Addicts Total Recovery Program (Ballatine Books, 2002), works closely with people who are addicted to sugar. DesMaisons believes that when our bodies are flooded with unnatural amounts of sugar, brain chemistry is affected, which can create a physical dependency. In fact, a growing number of animal studies are confirming this theory including one at Princeton University, which documented symptoms of withdrawal and changes in the brains of lab rats after sugar was removed. Johnson also notes that studies have shown that bingeing on sugar can have similar effects to heroin in the brain. But according to DesMaisons, those who are most susceptible to a true sugar addiction are “sugar sensitive” and tend to have low beta-endorphin and serotonin levels or unstable blood sugar.
Robert Crayhon, MS, CN, is a researcher, author, and nutritionist with a practice in New York City. Crayhon also works with some clients who have hard-core sugar habits. He feels that there are other issues that can make cravings seem insurmountable. For example, he says that a lack of sleep can affect blood sugar levels and send us reaching for a fix throughout the day. Crayhon also explains that some individuals have food sensitivities which can create cravings for sweets. For example, wheat is a common sensitivity and since it is readily found in pastries and cakes – sugar consumption goes right along with it. In addition, Crayhon says that nutritional deficiencies can contribute to the problem of sugar addiction. He explains that because some of the soil used to grow crops is now depleted of chromium and magnesium, individuals may be lacking in these nutrients. Couple these soil deficiencies with a lack of protein or inadequate hydration and you have the recipe for a sugar impulse.
back to nature
Crayhon says that avoiding sugar means navigating the supermarket and shopping the perimeters of the store. He adds that if you must venture into the packaged food aisles, look for those foods with the fewest ingredients and those that don’t have added sweeteners. And although Crayhon feels that there are some good health food products out there, he says that we often get distracted by the packaging. Basically, “raw organic sugar” is still just sugar with some nutrients still intact. And as Bennett discovered in her struggle with hypoglycemia, many highly-refined pastas, cereals, and breads ultimately break down like sugar in the body. Crayhon instead recommends minimally processed whole grains including oats, rice, quinoa, or amaranth.
Wendy Bazilian, DrPH, RD, nutrition specialist at the Golden Door Spa and Resort and author of The SuperFoodsRx Diet (Rodale, 2008), says that current guidelines are that sugars exceed no more than ten percent of your daily caloric intake. For example with a 1,500 calorie a day diet, it is recommended that a person not consume more than 150 of those calories from added sugar (or 10 teaspoons). But she feels that this still may be too much. And of course, food labels can be tricky, according to Bazilian. However, those listing HFCS should best be avoided as it not only is a chemically engineered sugar but tends to, as she says, ‘hang with the wrong crowd’ of ingredients such as preservatives, artificial colors, and trans fats.
Bazilian points out that many of us are also getting too many sugary calories from beverages. In fact, one 12-ounce can of regular soda contains 36 grams of sugar (9 teaspoons), which can consume almost the entire sugar budget for the day. Of course, Johnson adds that fruit juices can also be problematic as some fruits have a high concentration of fructose. But if someone enjoys juice, Bazilian says that drinking high quality, 100 percent juices such as Concord grape, pomegranate, or tart cherry diluted with flat or sparkling water is a good alternative.
Crayhon generally steers clear of anything synthetic such as diet sodas or artificial sweeteners but says that other options for satisfying a sweet tooth are stevia or xylitol, which can be purchased at most health food stores and added to coffee, tea, or oatmeal. They both are natural and have some health benefits, according to Crayhon. And as for naturally sweet foods such as honey, maple syrup, and agave nectar – they do have nutritional value, but if overdone, can also be a potential problem.
the sweet life
Ultimately, Bazilian says that when our diets are saturated with sugar, we miss out on the full experience of tasting. But when added sugars are reduced, we’re able to fully taste what we’re eating; bitter, spicy, and even naturally sweet foods become even more flavorful, for instance. Also, Bazilian says that when we choose whole foods and eat a plant-based diet, everything is simplified, as there are no labels and no added sugars to consider. Then, our bodies can tell us exactly what we need. “But this can be challenging when we are overfed, overtired, over-caffeinated, and even over-sugared,” says Bazilian.
Ultimately, moderation is key, as Crayhon quotes the ancient alchemist, Paracelsus, who said, “It is the dose that makes the poison.” In fact, many experts, including Sinatra, say that a bite of organic dark chocolate after a healthy meal can even be health promoting. But Bennett says that her life is sweeter without added sugar. She feels more energetic, positive, calm, and clear headed. But what’s the icing on the cake? Bennett says that her icing is when she looks in the mirror and sees the results of her wholesome and sugar-free lifestyle looking back at her. Evidently, the sweetness in life shines through when we take the sweets out of our diets.
September/October 2008
- Earth Science - April 17, 2026
- Sweed Beauty - April 17, 2026
- Farmhouse Fresh - April 17, 2026